The Mid-Autumn Festival is coming soon. It is a day for family reunion. Are you ready for family gifts?
In fact, the best gift is that the family can resist the invasion of time, have a healthy body and a young mind.
Dr. Clove would like to recommend the following foods to everyone. I hope every reader can gain anti-aging power through a balanced diet.
1. Adequate antioxidant substances to prevent skin and body aging
The aging of human body often begins with the oxidation of fat.
Natural fruits and vegetables, beans and nut seeds are rich in vitamin E, carotenoids, anthocyanins, flavonoids and other antioxidant substances, which are very important for keeping young and reducing inflammatory reactions, and are conducive to preventing cancer and cardiovascular diseases.
These substances are very delicate and need to be combined with other foods to work, so it is best to eat natural foods directly instead of relying on health products.
Eat like this:
- Green leafy vegetables and orange vegetables are rich in carotene and lutein. Purple rice, black rice, red beans, black beans, grapes, blueberries, etc. are rich in anthocyanins. Hawthorn, jujube, eggplant, citrus, asparagus and green leafy vegetables are rich in flavonoids. Nuts and coarse grains are rich in vitamin E.
You can choose.
2. Sufficient calcium to maintain tall and straight posture
Women are more vulnerable to the threat of osteoporosis than men, and dieting to lose weight is more likely to cause a large loss of calcium in the body, so sufficient calcium and vitamin D should be ensured.
Eat like this:
Yogurt, milk and tofu are rich in calcium and have high absorption rate, which also contains a variety of ingredients beneficial to women’s health.
3. Adequate iron and zinc to ensure ruddy appearance
Young skin needs sufficient oxygen and nutrient supply, and iron in red blood cells is crucial to transport oxygen.
If anemia occurs due to iron deficiency, the skin will look sallow, dry and inelastic. Some women are prone to anemia because they refuse to eat meat for fear of gaining weight.
Zinc is a necessary nutrient for cell regeneration and repair. Lack of zinc will prevent skin wounds from healing and slow cell renewal.
Eat like this:
It is recommended to eat 50 grams of lean meat or fish every day.
If you don’t eat enough, it is best to add a handful of nuts, such as peanuts and walnuts, to supplement iron and zinc, and at the same time to increase vitamin E.
4. Enough vitamins to make your body and skin full of vitality.
There are too many benefits of vitamins to be said. Just give a few examples:
- Vitamin C is a necessary factor for skin collagen synthesis. Vitamin A is the key factor for normal differentiation of epidermal cells. Vitamin B plays a regulatory role in metabolism. Vitamin K can prevent osteoporosis; Vitamin D helps prevent obesity, various chronic diseases and cancer.
In a word, to be young and healthy, adequate vitamins are very important.
Eat like this:
Pay attention to the rich ingredients, it is best to eat 15 kinds of ingredients every day, so that various vitamins and other nutrients can give full play to the best effect, instead of relying solely on vitamin tablets.
5. Enough dietary fiber to keep intestinal tract unblocked
- Insoluble fiber can promote intestinal peristalsis and prevent constipation. Soluble fiber can combine with fat and cholesterol to reduce the risk of hyperlipidemia and fatty liver, and can also help expel heavy metals and some environmental pollutants.
In addition, natural foods rich in dietary fiber can also prevent diabetes because they can improve satiety and prevent sudden rise of blood sugar.
Eat like this:
- Insoluble fiber: Vegetables and coarse grains soluble fiber: seaweed, fungus, oats, beans and chewy fruits (such as apples)
6. Enough protein to repair body tissues in time
With the increase of age, the body’s basal metabolic rate decreases. If protein is insufficient and muscle is lost, people will look relaxed.
Eat like this:
It is best to eat high-quality protein every day, such as fish and lean meat, as well as beans, milk and eggs.
Vegetables and fruits cannot often be used instead of meals, nor can one be ignored casually.
7. Adequate phytoestrogen to relieve climacteric discomfort
For women approaching menopause, they can eat more soybeans and soybean foods.
Because these foods contain soybean isoflavones, which can not only relieve climacteric discomfort, but also reduce bone calcium loss caused by lower estrogen level, and improve skin water retention and elasticity.
Eat like this:
Among soybean foods, the best is the food made of whole beans, such as whole soybean, soybean flour, soybean milk, lobster sauce, sour soybean milk, etc., because the soybean isoflavone in them has not been lost basically.
In the daily three meals, tofu, dried tofu, bean skin, preserved beancurd, etc., which are often eaten, are also important sources of soybean isoflavones.
Finally, keep exercising enough
Exercise and weight control can help smooth through menopause.
The World Health Organization recommends 150 minutes of moderate intensity exercise per week, which is equivalent to 3 50-minute exercises per week or 5 30-minute exercises per week. It can be jogging, brisk walking, strength training and yoga.
At the same time, the diet should be controlled at 70% full, fat should be appropriately reduced, and weight can be easily controlled by staying away from sweet drinks.